Fig. 57.—Exercises in lateral trunk flexions: for shoulders, chest, hips, and legs. First position.
Swimming Exercises: for Back, Thighs, and Abdomen (Figs. 53, 54).—First Position.—The movements given here are those for the breast-stroke in swimming. Stand with the feet about eighteen inches apart, with the right foot advanced and the right leg straight; the weight is thrown on the left leg, and the arms bent at right angles, ready for the beginning of the stroke, as shown in the pose.
Second Position.—Shoot the arms directly forward, incline the whole body forward, straighten the left leg, and throw the weight on the right, which should be bent, as shown in the second pose. Then sweep the hands and arms outward in a horizontal plane, until the arms, trunk, and legs are brought into the original position.
Then take the same exercises, reversing the positions of the right and left legs.
In taking these exercises the arms, body, and legs must work simultaneously. Special stress must be placed on the alternate flexion and extension of the front and rear leg and the inclination of the body forward with each stroke.
While these exercises strengthen the muscles of the arms, shoulders, and chest, they are especially intended for the extensor muscles of the back and thighs and muscles of the abdomen.
Rope-pulling Exercises: for Back, Chest, Waist, Legs, and Arms (Figs. 55, 56).—First Position.—Stand with the feet about eighteen inches apart, the arms extended out in front of the body and well out from the sides; the right foot is advanced, and the weight rests mainly on the right leg.
Second Position.—Clinch the hands tightly, as though grasping a rope, and sway to the left side, at the same time straightening the right leg; bend the left knee, and pull the hands toward the waist, as though pulling the rope in; then extend the arms and return to the first position.
Repeat the exercise with the position of the legs reversed.